Cable Y Raise: How To, Form & Muscles Worked

Name: Cable Y Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Stand between cable columns and lift both hands diagonally overhead into a Y position, using the shoulder muscles to drive the movement. The exercise emphasizes shoulder elevation and scapular control.

Stand between cable columns and lift both hands diagonally overhead into a Y position, using the shoulder muscles to drive the movement. The exercise emphasizes shoulder elevation and scapular control.

How to do the Cable Y Raise#

Set both cables to a low position and hold one handle in each hand at your sides.
Brace your core and hinge slightly at the hips to maintain a stable torso.
With a slight bend in the elbows, lift your arms diagonally upward and outward until they form a Y.
Pause briefly at the top while keeping the shoulders engaged.
Lower the handles slowly back to the start under control.

Muscles worked#

Primary: Side delts (Lateral Deltoid), Traps (Trapezius)
Secondary: Rear delts (Posterior Deltoid), Front delts (Anterior Deltoid), Upper back (Rhomboids & Middle Trapezius)

Common mistakes#

Using too much weight and swinging the torso.
Shrugging the shoulders up toward the ears.
Bending the elbows excessively so the movement becomes a row.
Stopping too low and not completing the Y path.

Frequently asked questions#

What muscles does the Cable Y Raise work?

The Cable Y Raise primarily works the side delts, traps. The rear delts, front delts, upper back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the rear delts, front delts, upper back, lighten the load and slow the lowering phase.

What equipment do I need for the Cable Y Raise?

The Cable Y Raise needs the following: Cable. Nothing beyond that is required to run the movement as described above.

Is the Cable Y Raise suitable for beginners?

Yes. The Cable Y Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Cable Y Raise?

Cable Lateral Raise, Cable Overhead Press, Cable Single Arm Lateral Raise all train the same primary muscles as the Cable Y Raise. Pick whichever one matches the equipment in front of you.

How to do the Cable Y Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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